Food for Thought: Achieving balanced eating habits

Tuesday

Jan 28, 2014 at 12:01 AMJan 28, 2014 at 10:20 AM

Making small — and flavorful — changes to your daily routine to help you reach your goals and become a better you throughout the year. The following tips include new ways to prepare meals for every season, allowing you to boost your energy and make better choices without sacrificing taste:Warm up for winter: Vegetable dishes are becoming the new normal and moving to the center of the plate, according to USA Today. Sixty-nine percent of Americans are now making vegetables their main meal. Oftentimes, vegetable-based meals can be quick and easy, making weekday meals a cinch. One way to make a warm, toasty weeknight dish is to incorporate roasted veggies. Roasting can bring out robust flavors in favorites like asparagus, broccoli and cauliflower.Prepare for a spring in your step: With the arrival of spring comes the anticipation of delicious seasonal veggies. After the winter months of eating hearty meals, try incorporating the delicious flavors of light spring vegetables in a fresh seasonal salad. Turn classic salad favorites into a new flavor exploration; rather than using blue cheese dressing on a wedge salad, opt for creamy Caesar dressing or lemon vinaigrette.Smart summer snacking: Between backyard barbecues and frequent summertime get-togethers, summer can make well-balanced eating a struggle. But summer is also grilling season, which brings endless new options for mealtime and snacking in between. Take grilled summer veggies like peppers, tomatoes, eggplant and zucchini from good to delicious with a healthy, homemade veggie dip.Power up for fall: Now that summer vacation is over, you may find you need more fuel to jumpstart a busy season ahead of juggling work, school, fall sports and activities for the kids. Adding lean proteins to your diet will help you increase energy, feel full and avoid indulging in foods with empty calories. Start your day off right with a veggie omelet.— Brandpoint

Number to KnowVeggie dip55 percent: 55 percent of Americans are more likely to eat fresh vegetables if they can be dipped.— Brandpoint

Easy RecipeMASON JAR SALADLayer each ingredient in a mason jar in this order:Bottom layer: 2 tablespoons OPA by Litehouse Greek-style yogurt dressing in Feta Dill.Layer 2: Mix of any of the following: beans, diced cucumber, shredded carrots, diced bell peppers, sliced radishes, edamame, chickpeas, green beans.Layer 3: Mix of any of the following: diced tomatoes, diced red onion, corn, peas, sliced mushrooms, diced broccoli, quinoa, walnuts.Layer 4: Greens such as spinach, mixed greens, kale, arugula.Tips: Always make sure the dressing is on the bottom and the greens are on top, so they stay fresh and crisp. Use a variety of colorful vegetables and make it fun for the kids to help. Make several for the week and label the top, so everyone can grab their own for lunch on the go.— Brandpoint

Food QuizHow many servings of vegetables do we need a day?A. 2-3 cups for most adults, 1-2.5 cups for kidsB. 2-3 cups for most adults and kidsC. 3-4 cups for most adults, 1-2.5 cups for kidsD. 3-4 cups for most adults, 2-3 cups for kidsAnswer at bottom of rail.Wise to the WordFarigoule: farigoule is the French word for both wild Provençal thyme and the traditional liqueur that is made from adding it to Eau de Vie de Marc. It has a bluish hue and pale pink flowers that are known as la fleur du thym, an ingredient that tastes like lavender and lemon-infused thyme, and is used in many local dishes.— Cookthink

The Dish On…“The Juice Generation: 100 Recipes for Fresh Juices and Superfood Smoothies,” by Eric HelmsGet ready to live juicy with “The Juice Generation.” Fresh juices and superfood smoothies will help you feel energized and invigorated with glowing skin and a clear mind. The revitalizing recipes and tips will make you feel lighter and brighter, inside and out.— Amazon

Food Quiz answer- A. (The USDA recommends between two to three cups for most adults — more if you exercise more than 30 minutes per day — and between one to 2.5 cups for kids.)More Content Now